Monday, January 11, 2016

Happy New Year to all my readers out there! Like me, I hope you
have set new fitness goals for yourself this year! But if you haven’t,
don’t worry I gatchu! To help you guys stay fit and hot for all the
weddings coming up in 2016, we teamed up with Wedding blogger & planner, Wura ofManolaluxe and Ade Owolabi ofThe Virtuous Styleto bring you all a step by step guide on how to work out, the basics.

The shoot was shot by the one and only, Akintayotimi. This is our 1st photoshoot collaboration and I hope you all enjoy it and find the information helpful.

Whether you’re getting married in 2016 or you have a number of
weddings to attend or you just need tips on getting fit, this article is
for you. As the bride you want to slide into that gorgeous mermaid
dress without needing a waist trainer to accentuate your curves, and as
the groom you want to look super sharp in your suit, with your guns
popping out, right? If yes, then look no further.

There are many benefits of having a competitive workout partner.
Working out with your friend, boyfriend, girlfriend, fiancé, husband or
wife is not just more fun but is proven to be the motivation that pushes
you to train harder, regularly. Here are some tips to get you wedding
day ready! Below is a workout circuit that combines strength training
and cardio.

Here are some photos from our recently concluded photo shoot, we hope
you enjoy them and they motivate you to lace up your sneakers and break
a sweat! For instructions on how to properly do each exercise, keep
reading.

Jog/Run

Benefits:
Whether on a treadmill or outside, running is a great way to get your
heart rate up, burn calories and tone up your leg muscles. It’s also a
great time to discuss your day, plans and to bond with your significant
other or workout buddy while pushing each other to keep going. Other
great forms of cardiovascular exercise include cycling, swimming, high
intensity interval training, and circuit training e.t.c.

Action:

Start slowly and pick a distance to cover, to and from your starting point

Gradually increase the distance run every 3 to 7 days, say by 0.5km

*Note that proper running form and gear help to improve speed, distance covered and to prevent injury

Jump Rope

Benefits:
If you invest in just one exercise tool, it should be a jump rope.
Not only is it easy to carry around, it is also relatively inexpensive
and easy to use. Use it for weight-loss, to tone up your muscles (total
body) or to increase cardiovascular fitness.

Action:

When you jump, keep your arms relaxed and slightly bent, and keep
your upper-body movements to a minimum. Your feet should barely clear
the floor, and you should bend your knees just slightly.

Instead of turning your arms in big circles, simply let your wrists
swivel slightly. (This is especially important when using a heavy rope;
otherwise, you’re in for sore shoulders.)

Start with a few short sets — about 30 jumps for a light rope, 5 to
10 turns for a heavy rope. Rest by marching in place between sets.

Gradually increase the number of sets and jumps per set while
decreasing the time you spend marching. Eventually, you’ll be able to
jump 10 minutes or more continuously (probably less with a heavy rope).

120 skips/4 sets

Kickboxing

Benefits:
Punch & kick (Kickboxing) is a form of exercise that has stood
the test of time. As a fitness activity, its major benefits are improved
cardiovascular health, total body strength and endurance, speed,
agility, and foot-hand-eye coordination. Many professional athletes and
fitness trainers recognize the benefits of kickboxing and now include
this form of exercise in their workout routines.

With a swift motion, twist and throw your rear arm forward (exhaling through your mouth) towards a punching bag, pad or air

Repeat with the other arm

*To add difficulty, add a kick after two punches

Time: 4 sets x 1 minute (rest for 15 seconds between sets)

Planks

Benefits:
Planking is a great exercise that can be done anywhere and at any
time. It helps to tone your core muscles, improves flexibility, balance
and posture.

Action:

Start in a proper push up position engaging your core by sucking in
your belly button and keeping your body straight from shoulders to feet.
One variation of planks requires you to maintain this position till
failure

In the second variation, bend your elbows and let you weight rest on
your forearms, keeping your body straight from shoulders to ankles and
core engaged, maintaining this position till failure (which means till
you cannot continue to hold the pose with proper form)

Time: Till failure/4 sets

Bridge

Benefits:
If yoga and pilates practice are part of your exercise regime, then
you have probably done this exercise even if you did not know the name.
It’s great for your butt, back and hips by building muscle and
flexibility.

Action:

Laying on your back, flat against the floor, place your hands by
your sides and bend your knees, keeping your feet flat against the
floor, about shoulder width apart

Lift your hips off the floor, pushing mostly through your heels,
keeping your back straight and glutes squeezed and core tight and
breathe out through your mouth

Slowly return to the starting position, taking breathes in

10 reps/4 sets

Squats

Benefits:
Squatting is a great compound, full body exercise that engages your
back, shoulders, core, glutes and legs. It’s an exercise that everyone
should do, with or without weights as it helps to build muscle, increase
strength and burn fat. Do you even squat?

Action:

Stand with your feet a slightly wider than shoulder-width apart

Extend yours arms in front to help maintain balance and slowly bring
your hips backward and downward (almost like sitting on an imaginary
chair) parallel to the ground

As your butt begins to stick out, keep your chest, shoulders and back straight and your eyes focused straight ahead on a spot

Remember to always keep your core engaged, explode back up to
standing, driving through heels and pelvic thrust slightly, squeezing
the glutes for full muscle engagement

10 – 12 reps/ 4 sets

Kneeling Single Leg Kick back

Benefits:
This exercise is great for toning your glutes and strengthening your
hamstrings. Do this exercise before your squats, especially if you do
bodyweight squats…thank me later.

Action:

Start in plank position, and place one knee on the ground while keeping the second leg straight behind.

Raise the rear leg, squeezing the glutes to activate the muscles.

10 reps /4 sets

Crunches

Benefits:
With proper form, crunches are a great way to burn calories and tone
the abdominal muscles. According to many fitness professionals, the
stability ball crunch, vertical leg crunch and long arm crunch are the
most effective crunch variations.

Action:

Laying flat on your back, hold your elbows out to the sides with your fingers at the back of your head.

Tilt your chin inwards towards your chest leaving a slight gap.

Your feet should be placed flat on the ground and held down by your workout partner.

Curl up keeping your head, neck, and back inline and avoiding
curving your back. Pause at the top for about 2 seconds and slowly
return to the starting position.

12-15 reps/4 sets

Lunges

Benefits:
Lunges are one of the best lower body exercises that effectively
works out your glutes, hamstrings, quadriceps, and calf muscles. Core
strength and hip flexibility are added benefits of doing lunges, as
always with proper form.

Keeping your core engaged, step forward with one leg, lowering your
hips until both knees are bent and your quads are in tension at about a
90-degree angle for about 2 seconds

Gradually return to standing position for about 1 second and repeat the motion with the opposite leg

10- 12 reps/4 sets

**Repeat each exercise for 4 sets except for the run.NOTE:We advice that before each training session, you do a good
dynamic stretch and then a static stretch afterwards. This will help to
avoid injury and to increase flexibility while performing each exercise.
Look out on www.fitnigeria360.com for articles on stretching; how and when to.

Wura Manola is an International Wedding & Events Planner/Wedding blogger based in London, UK. She uses her blog www.manolaluxe.com
to inspire and educate couples about wedding planning. She has planned
and coordinated more than a dozen weddings and events in London and has
worked with the most renowned wedding vendors in Nigeria and the UK. She
set up her own Events Management company, Manola Luxe
offering world class unique event planning services. Manola Luxe delivers
Style, Elegance and Professionalism with every event they are involved
in.

Obinna Udora, Founder of FitNigeria™

Obinna Udora, the brains (or muscles) behind the FitNigeria™
brand is a fitness motivator, entrepreneur and trainer. He is New York,
USA trained and is currently based in Lagos, Nigeria. To learn more
about the brand, visitwww.fitnigeria360.comand follow on social media: @fitnigeria.

Ade Owolabi, Fashion blogger/Stylist, The Virtuous Style

More than just your average personal style blog, The Virtuous Style is a bold reinterpretation of reality through the lens of fashion by Ade Owolabi.
Arguably the fashion world’s best kept secret, Ade is what many would
call a natural style connoisseur. For Ade, fashion is equally about
style; about defining an identity through your attire, and about having a
unique presence in a world plagued by conformity. In addition, Ade is
a devout follower of Christ and all her outfits are divinely
inspired. For this reason, beyond serving as a medium for expressing her
love for fashion and an attempt to offer a fresh perspective to today’s
sartorial conversation, The Virtuous Style serves as an opportunity for
Ade to uplift the name of God.

Tayo Akinmulero, Founder & Principal Photographer, Akintayotimi

Akintayotimi is a renowned International
Photographer mostly specializing in weddings. He has taken the Nigerian
wedding scene by a storm with his unique style and breath taking shots,
it is no wonder he is flown all over the world to capture couples on
their big days. For Tayo, photography is more than the money it brings,
he takes genuine pleasure in what he does: capturing moments that will
last forever.

Yeah dear; every bride wants to look perfect on her wedding day and in order to achieve that she needs to be fit. I am also getting married at best NYC wedding venues and your tips will help me to look perfect on my wedding.